I think you are struggling with 2 things. First, you took on an aggressive workout in the office gym. The body chemistry of that can be a struggle, especially if you have not worked up to the effort level over time.

2nd, You are paying too much attention to little things. Rating things as 2.5 ? The 1 to 10 rating system is a very general non-specific system. Your use of 2.5 or 4.5 suggests you are hyper-vigilant. It is an attitude thing.

I read an article a few days ago that spoke of how we train or wire our brains to respond in specific ways. You may benefit from learning to be less specific in your analysis of these issues.

Regarding the beer. A simple response to the offer could be. "The way my brain is feeling right now, I don't think a beer would be good. " or "I have a headache and beer has never helped when I have a headache. Thanks for the offer."

Just my 2 cents.